2009 News - July

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Race results

Results are available from the Leybourne Lake Midweek Triathlon on Wednesday 22 July.

The last in the series of Club Aquathlons took place at The Bridge on Thursday 23 July with Greg Lewis and Suse Fairfax becoming this year's Aquathlon Champions. Details of the 2009 Club Champions so far can be found on the Club Champions page.

Mark receiving a post-race massageSunday 26 July was a busy day with results from the Milton Keynes Half Marathon, the Elmbridge 10k, the Thame Sprint Triathlon and the Milton Keynes Triathlon.

Congratulations go to Mark Thomas for another podium finish at Thame, where he won his age group with a PB. Mark reports that his recent calf injury held up well and he made the most of the post-race massage.

The weather was very kind to those completing the Milton Keynes Triathlon, with the rain holding off long enough for Cathy & Mitch to pack their tent away dry! There wasn't a ripple on the lake for the swim which resulted in some very fast times, although a few of us suspect it might have been slightly short. The bike was two very fast 20k laps, with a couple of cheeky climbs, a head-on wind and some fast if bumpy country roads. The 10k run consists of three laps around Emberton Country Park, passing around transition on each lap for plenty of cheers and encouragement. Not only did Richard achieve a PB but he also came second in his age group, congratulations! Cathy also achieved a PB and everyone seemed very pleased with their fastest Olympic distance times. This one gets my vote for Club Championships in 2010!

CPT at MK Triathlon 26 July 2009

New member

DuncanWelcome to new member Duncan Wilson.


Ben crossing the finish line at SwitzerlandLate result from Ironman Switzerland

I've just heard from Kay that Ben did a very impressive time at Ironman Switzerland on 12 July and goes to the top of the Ironman Roll of Honour. Congratulations to Ben!

There are still places left at Ironman Switzerland for 2010 if you want to join Marcel, Simon, Selwyn and Kirsten to see if you can beat Ben's time!


Change to run session - Wednesday 22 July

Because of the Grand Prix at Crystal Palace this weekend the track is closed so tonight's scheduled track session cannot take place. Phill will be holding his pre run warm up / drills session at 19:00 and this will be followed by the main run session at 19:30. Please meet in the top car park for both sessions. See Running page for full details.

Saturday bike skills - cancelled - 25 July and 1 August

Because of the Grand Prix at Crystal Palace this weekend and the London Triathlon the following weekend the sessions on the next two Saturdays, 25 July and 1 August are cancelled. The next session will be held on Saturday 8 August.

Tuesday sessions at Herne Hill Velodrome

To replace the Tuesday swims during the summer holidays, there will be a coach-led bike session at Herne Hill velodrome from 19.30 - 20.30, you can arrive earlier to have a warm-up (track open from 18:00).

No fixed wheel bikes allowed.

Please sign-in and pay at the office before entering the track.

These sessions will not take place if it's raining.

Club aquathlon - Thursday 23 July

Just to remind you that the last in the series of club aquathlons, open to adult and junior members, is taking place this Thursday, 23 July, at The Bridge Leisure Centre, Kangley Bridge Road, Sydenham SE26.

It replaces the usual Thursday night coached swim.

If you would like to take part please make sure you ready on pool side by 19.45 prompt.

We will start the junior race first, followed by adullts.

The adult race now consists of a 400m swim and three laps of the field.

July race results

The last in the series of SLSC Aquathlons took place on Wednesday 15 July, with Jon Horsman again finishing 1st male vet.

Congratulations to Lauren who was the fastest female in the Bedford MiniTry on Sunday 19 July, a race that was apparently won by Chrissie Wellington in 2006!

There were some fantastic PBs at the Bedford Classic Triathlon, although Kirsten and Selwyn got their waves muddled up and have caused chaos with the results, which at this stage or still provisional! Roy was 7 minutes faster, Haydn was 10 minutes faster and both Kirsten and Selwyn (with adjusted times) both knocked 6 minutes off last year's times.

Sprint and novice Club Champions

Congratulations to Jon Horsman and Suse Fairfax for winning the Club Sprint Championship race and to Fred Brorson and Nell Clarke for winning the Novice race at White Oak on Sunday 12 July. Full details can be found on the 2009 Club Champions page.

New member

SaraWelcome to new member Sara Vincent.


Races to enter

There are still places at Milton Keynes on Sunday 26 July if you are looking for a standard distance warm-up for Swanage.

Entries for the next London League race – the Clash of the Tritons Aquathlon (500m swim/5k run) – close on 8 August. The event takes place on Saturday August 15 at Eltham College, London SE9. £16 for adults. There is also a children's event, ages 11-14 (250m swim/2k run). £8 for children.

The Brighton Marina Triathlon on 20 September still has places. This is a no frills, no fuss, friendly triathlon which consists of a 1000m swim, 32km bike ride and an 8km run, and comes highly recommended.

The Circuit of Kent sportive is always popular with CPT members, it usually fills up before the day, so enter now to be in with a chance of winning a Specialised Allez 27 bike as well as supporting the Hospice in the Weald and Macmillan Cancer Support. The sportive takes place on Sunday 13 September and there are two distances - 140k or 80k.

Ironman France

Dawn looking happy!So - Air Lingus lost Simon’s bike and Glyn lost (or forgot!) his socks (and flip-flops for the beach landing… ouch!); Phil doesn’t actually say whether he stopped for a wee tipple and James obviously didn’t stop for anything; Cathie did a lot of weeing and Mat didn’t do any pooing; Now that he’s home, Scott needs to visit the dentist and Tim is still trying to get home after breaking down in his Aussie-style camper van; Emily couldn’t stop smiling and David was grimacing and could have had swine flu (he had a sore throat, but it sounded more dramatic); Dawn declined to comment, but according to very reliable sources, had a face-like-thunder and did a sprint finish in the closing stages of the marathon, leaving poor Chris (who had been her wing-man throughout) to tough it out on his own. Just call her Theresa.

Here are a few tit-bits from Ironman France.

Cathie on the runFavourite memories/good bits
“The stunning bike course. Oh and doing a massive breaststroke kick and winding a male swimmer who had deliberately tried to take me out! Revenge is so, so sweet ; - ).” (Cathie)
“Riding through one of the small villages with people offering cups of hydration, of the alcoholic variety.” (Phil)
“The hair-raising descents on the bike… just like the Tour de France.” (Glyn)
“Overtaking rich people on Cervelos on the climbs. All that money, and no talent. Plus the last 50km on the bike all down hill and really fast. Loads of sweeping bends put a big smile on my face. And of course, running across the finish line with Vicki.” (Scott)

Phil being overtaken on the bikeWorst memories/bad bits
“Peeing on the bike, and because I held it for too long - I literally filled my cycling shoes! Poor Bloke that was behind me! That’ll teach him to draft. Yuk!” (Cathie)
“Everyone passing me up the 7km hill as my legs cramped up.” (Phil)
“Realising when I started the bike I had a piece of glass in my foot and still had a bike ride and a run to do.” (Glyn)
“Getting kicked in the face on the swim, right in the eye!” (Scott)

Ironman tips
“Eat, eat, and eat - both before, during and after the race. I think it also helped that my bike computer didn't work - that way I didn't (or couldn’t) obsess about speed or time.” (Cathie)
Glyn running without socks!“Don't draft me in the swim if you want to finish!” (Phil)
“Always remember your socks.” (Glyn)
“Flat coke on the bike, it got rid of my stomach cramps and gave me my second wind, I'll worry about rotting my teeth later.” (Scott)
“Stash a few Imodium pills in your T2 bag ready for the run! They work a dream!” (Mat)

Nutrition of choice
“Cheese baguettes - how very French!” (Cathie)
“Coffee and Walnut cake with clotted cream.” (Phil)
“Go easy on the gels in the heat.” (Glyn)
“McDonalds. Loads of calories just waiting to be burnt off.” (Scott)

We are Ironmen!Next Ironman?
“Ask me after I've had a few drinks!” (Cathie)
“Mexico, Lanzarote, Frankfurt, etc - I'll never learn!” (Phil)
????? (Glyn)
“Never, ever, ever again! Well...” (Scott)

Note: The others failed to comment!

Thanks to Riaz for the great photos. View all pictures.

View IM France 2009 photos

New parkrun venue - Purley Way

A new parkrun venue launches this week. So for those who thought Banstead Woods was a bit too far to travel, you might like to try the new Roundshaw Downs venue just off the Purley Way, on the old Croydon Airport site.

The first weekly Saturday 5k run will be held on 18th July at 09:00.

You must register in advance, no registration on the day, at the latest by 18:00 on the Friday prior to the run you want to participate in. Once registered, you can turn up and run at any parkrun venue, you only need register before your first run.

Frances at Dorney LakeTriathletes World feature article - Older Triers

Our very own Frances Greenall featured in the June issue of Triathetes World in an article about 'Older Triers'.

Frances recently won her age group at the For Goodness Shakes Age Group Sprint Triathlon at Dorney Lake and at the White Oak Sprint Triathlon last Sunday.

Read the article (PDF 234Kb).

Open water swimming

If you aren't a member of the BFT and haven't been able to enjoy the delights of Haysden Lake on a Monday evening, then Tri 24/7 have compile a list of open water swimming venues in the UK.

Late results

Tim kept it very quiet that he had qualified for the ETU Triathlon Championships in Holten, Holland on 5 July. He reports that it was a non-wetsuit swim, the bike was surprisingly hilly for Holland and the heat was even worse – 30 degrees, leaving him completely shot at the end. Apparently there was a great party afterwards though!

David completed La Marmotte, the most difficult one day event for amateur road cyclists in Europe, with over 5000m of climbing, on 4 July. Well done for finishing!

Keith travelled north on 12 July to the Coniston/Grizedale Mountain Bike Triathlon, which sounds hillier than Holland and included a fell run!

Bike skills training - cancelled 18 July

Please note Phil will not be holding his 8am bike skills training session on Saturday 18 July, due to the Junior training and social morning. The next Saturday morning session will take place on 25 July.

Results 11-12 July

A great turnout for this year's Sprint Championship race at White Oak. Well done to everyone, especially to Laura who came off her bike but, after a quick visit to the First Aid room in the leisure centre, went out on the run and finished and to Sheila who punctured about a mile from the finish and struggled to change her tube, but didn't give up. Congratulations to Jon and Suse who came third in their age groups and to Frances who won hers. Suse, Charles, Karen and Bruce all got PBs, in Karen and Bruce's case aided by Jon's transition training on Saturday! Thanks to Cathie and Nigel for their support. Photographs to follow.

Contratulations to new member, Marc Atkinson, for finishing Ironman Switzerland and has been added to the Ironman Roll of Honour.

Stewart competed in the Upton Sprint Triathlon on Saturday 11th.

Saturday 11 July - training session

Jon will be coaching a session on Saturday 11 July on faster transitions and kit layout.

Venue: Crystal Palace top car park
Time: 09:00-10:30
Cost: £5

You will need all your race kit and bike.

Tuesday 7 July - swim/cycle session

Unfortunately we have been notified that St Joseph's pool will be closed on Tuesday 7 July. Tuesday evening swims will recommence after the school summer holidays, on Tuesday 8 September.

Don't forget quarterly swim payments for July-September are now due. See details below.

To replace the cancelled session at St Joseph's we will hold an alternative session at Herne Hill velodrome from 19:30 - 20:30. The juniors will be on the track from 18:30-19:30, so you can get there earlier to warm-up on your own if you are feeling energetic! Tuesday is for road bikes only so no fixed wheel bikes. Please pay £4 at the office before entering the track. Please wear a helmet. This session will not take place if it's raining.

Results - 3-5 July

Haydn at BansteadCathy and Mitch raced at the King Sturge Property Triathlon at Dorney Lake on Friday 3 July, where no wetsuits were allowed.

On Saturday 4 July, Haydn returned to Banstead Woods to do the parkrun 5k but didn't manage to beat his previous time. Lauren raced at the Timex WomenOnly Sprint also at Dorney Lake. She had the fastest swim time of the day (even without a wetsuit!) and finished first in the U30 age group.

On Sunday 5 July, Marcel officially became an Ironman, finishing Ironman Austria in a very impressive time and has been added to the Ironman Roll of Honour. Ruki completed the Blackheath Race For Life 10K, which was flat but very warm on the second lap in a time of 45:13, despite no sleep the night before! Official results aren't published.

15th annual Gran Fondo Sportful race report

Report by Roy McGregor

Gran Fondo 2009‘The hardest marathon race in Europe… Only for real cyclists” This sounded like the perfect course of rehabilitation to Lauren back in October 2008, three months prior to her ACL reconstruction; and so on Sunday 21 June we found ourselves in the small town of Feltre, Northern Italy, waiting to start the 15th annual Gran Fondo Sportful.

Our training had been far from focussed, but I took the typical Aussie view of ‘she’ll be alright mate’, and confidently predicted that I would maintain an average of 30kmph over the 212km course. That should be a piece of cake… if it wasn’t for the bloody hills, which added a total of 5500m climbing into the mix, more on that later…

Although Lauren had done well to progress from a long ride of three minutes in February (on the turbo as she couldn’t actually turn the pedals at that point) to complete a few 3-4 hour rides, she sensibly decided that she would be unlikely to survive the long route, so instead opted for the ‘Medio Fondo’ course (122km with 3500m of climbing).

The start was incredible. 4000 toned, tanned, lycra-clad, and extremely fast-looking Italians crammed onto the cobbled streets of Feltre. Lauren (and the other 300 women competitors) had been ushered to the ‘primo’ pen, right behind the male professionals, and was absolutely terrified that she would be run over by hoards of testosterone-fuelled cyclists. In contrast, I was trying to figure out how I could get past Mario, Toni and Luigi and closer to the front!

Gran Fondo 2009There was a count-down in Italian over the PA system and we were off. The first 20km had a couple of lumps, but nothing too major, and I was spot on my goal of 30kmph for the first 17km. Meanwhile, Lauren had escaped unscathed from the start, but her tactic of riding on the other side of the road to the main race meant she wasn’t able to take advantage of the huge draft from the group.

After about an hour, we started to go up. The first climb was about 20km long at a steady 7-10% gradient. There was then a short descent to where the course split, with the Medio Fondo riders going left to start their second climb and the Gran Fondo riders going right, continuing downhill for another 5km.

Somewhere after this I realised that my pre-race time prediction was slightly off the mark, when this yank bloke informed me that we were going at a great pace to come in at about 10 hours. What the?!!! For the next couple of hours I kept plugging away up the hills in my smallest gear (39-27) and then belting back down them trying to eat as much as possible to give my stomach a chance to digest while my legs weren’t working so much.

The descents were absolutely amazing and by far the best part of the race. Accelerating up to 70+km/h and hitting the brakes hard as the switch back approached, then back out of the seat for a couple of hard pedal strokes to accelerate back up to break neck speed. This would continue all the way down the mountain sometime with 15 to 20 consecutive corners, any of which could leave you seriously hurt if something goes wrong. This is what it’s all about.

Gran Fondo 2009The biggest climb of the day was the Passo Valles, a 20km incline which took us from 773m altitude to 2032m. When I got to the top I was shattered, I could not stay on the bike any longer, and got off to raid the food station and have a sit down. Five minutes later, mildly recovered, I descended with a mouthful of tart and coke wrestling with bike and brakes at every turn! After resting my legs down the long 40km descent I started to feel a bit better, and ready to tackle the final climb, the Croce d’Aune.

The Medio and Gran Fondo courses rejoined one another at the bottom of the Croce d’Aune. This was again about 20km long and started deceptively gently, before kicking up for the last 8km. Lauren had grabbed some coke (secret rocket fuel!) from the last feed station, and felt really strong, passing tens of people who were beginning to struggle; I was finally starting to feel some strength return to my legs, 195km and 8.5 hours into it, and as this was the last climb I was ready to take some risks on the descent.

The last 15km was an extremely fast downhill, apart from the final 500m, which snaked through the cobble streets to the finishing line in the main square. With music blaring and crowds lining the streets cheering, Lauren finished in 5 hours 49 minutes, and was pleased to beat her pre-race estimate of six hours. She came 76th out of 125 women finishing the Medio Fondo, which was a good result (particularly considering the speed, or not, of her descending!). Less then fours hours later I rolled across the line absolutely pumped despite spending just under 9.5 hours in the saddle. The final result was 556th out of nearly 1600 finishers and even more starters. The sheer size and quality of the field, the mass start and the incredible scenery make the Gran Fondo Sportful an absolute must. If you liked Ironman… try this!

New member

NigelWelcome to new member Nigel Munoz.


Bike skills training

PhilPhil's bike skills training starts next Saturday, 11 July. The session is aimed at building bike handling skills through fun drills. The aim will be to make all who attend more confident on their bike and prepare them for group riding and being able to tackle technical sections in races.

Duration: 60 minutes
When: 08:00 Saturday morning
Where: Top car park Crystal Palace where the Wednesday night run meets
For: Anyone that wants to improve bike handling skills but mainly focused on novice riders
Cost: £5.00
The session will be immediately before the junior session at the same location.

Midweek results

Jon Horsman picked up 1st male vet, again, at the third in the series of SLSC Aquathlons at Tooting Bec Lido on Wednesday 1 July. There's one more race in the series on 15 July.

Results are now also available from the first in the series of Windrush Aquathlons held at Brockwell Park, where Mark Thomas came third overall. There are two further races in the series on 9 July and 23 August, enter online.

June results

I was away for two of the busiest weekends in the triathlon season! I'm just catching up with the back-log of results.

On 28 June there was the Walden Triathlon, where Gary got a PB, knocking over 10 minutes off last year's time, the Hillingdon Triathlon, where Jon was first male vet, the Dysart Dash, the For Goodness Shakes Age Group Sprint Triathlon, where Frances won her age group and Karen came third, despite Bruce beating her by 36 seconds, and, of course, Ironman France. Congratulations to everyone who finished in Nice, especially those doing their first Ironman. Your names and times have been added to the Ironman Roll of Honour.

For Goodness Shakes Age Group Triathlon

Haydn at Banstead WoodsThe 220 Evening Triathlon took place on 24 June. Instead of the usual Wednesday run session there was a good turnout at the Dulwich 5k.

On 21 June there was the Deva Triathlon and the South Cerney Triathlon, where a marshal sent some competitors on an extra half lap of the run, adding an extra mile to the course! Tom says it nearly killed him and added about 9 minutes to his time!

On 20 June there was the Bude Shoreline Triathlon and the Banstead Woods 5k parkrun. The second in the SLSC Aquathlon series was held on Wednesday 17 June where Jon H was the first vet home.

Pete and Geoff in action at the North Downs RunThe North Downs Run took place on a blisteringly hot day. Geoff reports "it took me a good 10km to shake off the initial jelly legs - it didn't help that there were plenty of stiff climbs through fields and woods, normally finishing with a climb over a style. My favourite moment (apart from crossing the inflatable finish line) was running through a head-high field of poppies, with a string of other runners stretched out in the distance.

After a few spells when I thought I was about to hit the wall, I put in a good finishing spurt and recorded 2.31.09. Peter waltzed the course in 2.24!

The organisation was first class, with marshalls everywhere on the course, regular water stops and live music and plenty of cake at the end.

If you want a tough but very memorable race, with fantastic scenery vying for your attention throughout, this is your one!"

Jon collecting his prizeFrances collecting her prizeAlso on 14 June there was the Ironman 70.3, the Windsor Triathlon, where both Mark and Neville got PBs, and the Mid Sussex Sprint Triathlon, where Jon Horsman came second overall and first male vet, Rob Parry and Haydn Whitmore were second in their age group and Frances Greenall picked up first in hers.

Photographs from Mid-Sussex can be seen on the Sussex Sport Photography website, from the North Downs Run can be seen on the Image to Go website and from the For Goodness Shakes Age Group Sprint Triathlon on the Sussex Sport Photography website.

CPT in action at Mid Sussex

The Results Index pages have been updated to incorporate the latest results. You can check back on all Club results since 2002.

New members

MarcSaraRogerWelcome to new members Marc Atkinson, Sara Hoolahan and Roger Milbourn.


Quarterly swim fees now due

It's the start of the new swim quarter. If you want to pay for a term swim please ensure your £45 is paid as soon as possible. This will get you one swim a week throughout July, August and September. You can pay £90 for two swims and £135 for three.

You can pay for quarterly swims either by internet/ telephone banking directly to Barclays account: "Crystal Palace Triathletes", Account Number: 50309478, Sort Code: 20-94-67 (please reference your name and what you are paying for with your payment) or you can pay cash or cheque at any Club session.

Swimming at Dulwich Prep on Friday evenings will continue throughout the school summer holidays. The last Tuesday swim at St Joseph's will be on 14th July. The return date in September will be confirmed soon.

Open water swim session

There will be another coached open water swim session at Haysden Lake on Monday 13 July. You can find details of the venue on the May news page. You need to be a member of the BTF, pay £3 to 7Oaks Tri and £3 to CPT towards coaching costs. We will organise another session in August, prior to Southwater.

25% discount on Foska t-shirts

Foska are currently offering CPT members a 25% discount on their Gents and Ladies T shirt range, from now until the end of July. Simply enter CPT25 (all caps) at the checkout to receive the discount.

Transplants save lives


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